What are tree nuts? Tree nuts could be said to be nutritionally dense morsels that come in compact packages. Tree nuts are so nutritious, in fact, they are considered an ideal food.
Researchers point to a plant-based diet as one that is supportive of human health. Diets that include whole unprocessed foods such as tree nuts, containing bioactive nutrients, have been shown to be beneficial and can help to protect humans against the disease process.
Edible Tree Nuts
Studies have shown promising results in relation to consumption of tree nuts and reduced risk factors for diabetes, cancer, heart disease, gallstones, and weight control.
Almonds: Almond research points to the role that almonds play in relation to colon cancer. Antioxidant polyphenols, vitamin E, and dietary fiber found in almonds may help in prevention of colon cancer. Nine clinical trials have demonstrated that almonds can lower cholesterol. The National Heart, Blood, and Lung Institute has recommended that saturated fat be replaced with unsaturated fats, such as the monounsaturated fat found in almonds.
Brazil Nuts: Brazil nuts are a superior source of selenium, a mineral and antioxidant that may prevent heart disease. Brazil nut protein contains all the necessary amino acids, so these nuts are particularly suited for vegetarian diets. Just a couple of Brazil nuts can provide the body with the daily requirement.
Cashews: Cashews provide magnesium, which is important for strong bones. Cashews contain copper that can protect against osteoporosis and joint problems.
Hazelnuts: Hazelnuts are considered one of the most nutritious nuts, providing significant amounts of B vitamins, vitamin E, magnesium, folate. Hazelnuts are also high in fiber.
Macadamia Nuts: Daily consumption of macadamias may render a beneficial effect in relation to recution of cholesterol and decreased risk of heart disease (according to results from research conducted at University of Newcastle, Australia, and published by the American Society for Nutritional Sciences).
Pecans: Pecans contain over 19 vitamins and minerals and are loaded with antioxidants.
Pine Nuts: Pine nuts provide zinc, manganese, niacin and arginine and are a good source of potassium.
Pistachios: Pistachios are high in vitamin E and are a rich source of phytosterols.
Walnuts: Walnuts contain heart-friendly omega-3 fatty acids, which are important in relation to high blood pressure, heart health, and for improving the cholesterol profile for people with type II diabetes.
Trees provide a tempting variety of edible nuts. The nutrient content of tree nuts makes them a good dietary choice, while their potential in relation to disease reduction shows promise. Eating a variety of tree nuts is a good approach to support and protect health.
Learn more about the health benefits of nuts.
Sources:
- International Tree Nut Council Nutrition Research and Education Foundation
- NUCIS (Health and Tree Nuts Foundation)
- Tree Nuts: Composition, Phytochemicals, and Health Effects (Nutraceutical Science and Technology), CRC Press, December 2008
- Rosengarten, Frederic Jr., The Book of Edible Nuts, Dover Publications, June 2004
- Sayles Hughes, Meredith, Hard to Crack: Nut Trees (Plants We Eat), Lerner Publications, January, 2001
Melody Rhodes - M. Rhodes is author of the Bedbug Books. She's been published in Canada, U.S. U.K. & NZ and has won awards for her poetry/prose.
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